Back-to-school sleep reset: How to help your child get back on schedule

After three months of slow mornings, lax bedtimes and extra screen time, the thought of returning to early-morning school schedules can seem daunting for parents. 

With most kids needing to be out the door by approximately 7 a.m., getting them up, dressed, fed and packed can be difficult—especially if their sleep habits are still running on summer mode.

To help families avoid this annual back-to-school stress, Kathryn Lester, PsyD, ABPP, director of the neuropsychology program at Global Neurosciences Institute, provides actionable tips that promote easier mornings and prime kids for success in the classroom.

The American Academy of Sleep Medicine recommends nine to 12 hours of sleep for kids aged 6-12 and eight to 10 hours for teenagers. To ensure these numbers are met, Dr. Lester stresses the most important piece of advice: Don’t wait until the night before school starts to set an earlier bedtime.

“Ideally, parents should start the adjustment about two weeks out, but definitely by one week. This allows for a gradual resetting of the body’s circadian rhythm/internal clock without making the kids tired and cranky when classes start,” she says. “Adjusting day by day in 15-minute increments is suggested, meaning wake-up and sleep times should both shift 15 minutes earlier each day until it aligns with the school-time schedule.”

Other bedtime habits that can help children fall asleep more easily as they transition back to school include:

• Turning off devices/electronics at least one hour before bed (as recommended by the American Academy of Pediatrics) and keeping phones, tablets and TVs out of the bedroom at night
• Avoiding caffeine in the afternoon and evening, and large, heavy meals right before bed
• Creating a predictable wind-down routine to signal to the brain that it’s time to rest; this might include things like reading a physical book, taking a warm bath, dimming the lights in the house and listening to calming music
• Optimizing the sleep environment by making it cool, dark and quiet
• Sticking to a consistent schedule for going to sleep at night and waking up each morning
• Not relaxing the routine over the weekend, which disrupts progress made during the week

Limiting screen time before bed is especially helpful in ensuring a good night’s sleep and a child’s readiness for the following morning.

“Backlit devices like phones and iPads emit short-wavelength “blue light,” which the brain misinterprets as daylight, suppressing the body’s natural release of melatonin, or the sleep hormone. Screen use also keeps the brain mentally stimulated, making it hard to fall asleep,” says Dr. Lester. “Devices should be stored outside of a child’s room overnight, as flashing lights, pings and vibrations from incoming alerts can cause micro-arousals—brief shifts in brain activity during sleep—throughout the night.”

It’s also beneficial for parents to practice limited screen time themselves, as kids will be more inclined to stow their devices away if it’s a rule that applies to the whole household.

“Kids observe everything and pick up on what’s happening around them. If they see parents staying up late binge-watching TV or using devices in bed, they’ll be less likely to value and follow their own bedtime routines,” says Dr. Lester.

In addition to nighttime habits, there are several strategies parents can execute in the morning to minimize stress:

• Wake up early and get yourself ready before getting the kids up and assisting with their morning routine
• Allow an extra 10-15 minutes, especially during the transition back to school
• Give kids routine/daily responsibilities using visual checklists for younger kids or written reminders for older kids about what needs to be done each morning
• Limit distractions—no toys/devices until morning routine is finished
• Prepare the night before by picking out clothes, getting school bags packed and ready, prepping lunches, and putting bags, jackets and shoes by the front door
• Practice the morning routine before the first day of school

According to Dr. Lester, maintaining a consistent sleep schedule not only allows mornings to run smoother, but is essential for children’s brain development, mood and ability to learn. When a child gets enough deep, restorative sleep, their body’s internal clock (circadian rhythm) is regulated, positively impacting healthy neurological maturation, memory consolidation and emotions.

Dr. Lester breaks down the benefits of a good night’s sleep:

• Brain development: “Sleep enables the pruning of unused connections, making the brain more efficient and releasing the growth hormone from the pituitary gland to support neurological tissue repair and brain maturation.”
• Mood regulation: “Studies show that children with fluctuating bedtimes exhibit significantly worse behavioral and emotional regulation, whereas sufficient, consecutive sleep provides kids with the mental stamina to handle daily stressors.”
• Cognitive: “Sleep allows for memory consolidation as brains organize and store new information acquired throughout the day. Well-rested children demonstrate better executive functioning, attention and problem-solving, leading to higher academic performance.”

If a child isn’t getting the restorative rest needed for proper development, common signs may include:

• Mood swings and irritability
• Daytime sleepiness
• Hyperactivity or impulsivity (frequently mistaken for ADHD)
• Difficulty waking up
• Drop in academic performance
• Oversleeping on the weekend

“Parents should consider consulting a pediatrician or sleep specialist if the child’s sleep difficulties persist for more than a few weeks despite consistent sleep hygiene, or if the struggles significantly interfere with their mood, health or daily functioning,” says Dr. Lester.

With back-to-school season on the horizon, Dr. Lester doesn’t want parents to overthink bedtime and morning routines, as simple habits go a long way in helping kids transition from summer break. Prep the night before, limit device use and allow extra time in the morning so that the entire family can maintain a sense of calm before the day begins.

Visit Global Neurosciences Institute Langhorne for more information.